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Step 1: Estimate your maintenance calories (how many calories to stay the same weight) ⚡️A quick starter: multiply your body weight in pounds by 12–15. ⚡️Example: 160 lb × 13 = 2080 kcal (rough estimate) Step 2: Create a small deficit ⚡️Subtract 300–500 kcal from your maintenance estimate. ⚡️Example: 2080 − 350 = 1730 kcal per day Step 3: Track and adjust ⚡️Track for 1–2 weeks. If you’re not losing about 0.5–1 lb per week, adjust by ±100–200 kcal. ⚡️Aim for steady, sustainable loss rather than f
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